CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Agile 8
Review SN Pull
Weightlifting
16 min EMOM
Alternate between A&B
A: Back Squat (8 x 2 @ 80%)
B: Snatch Pull ( 8 x 2 @ 110% of 1RM SN)
Snatch (for %)
Metcon
Metcon (2 Rounds for reps)
2 Rounds FGB Style ie 1 min each
Wall Ball (20#/14#)
Power Clean (135/85)
Box Jump (20/24)
Hip Extension
1 min Rest
